Лучшие подкасты про Huberman (2022)

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Huberman Lab

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Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Episode 85 2:50:02

6h ago2:50:02

2:50:02

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespa…

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Huberman Lab

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Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Episode 84 1:41:54

7d ago1:41:54

1:41:54

In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light…

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Huberman Lab

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Dr. Emily Balcetis: Tools for Setting & Achieving Goals | Episode 83 1:38:17

14d ago1:38:17

1:38:17

My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue …

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Huberman Lab

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The Science & Treatment of Bipolar Disorder | Episode 82 2:19:40

21d ago2:19:40

2:19:40

In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and…

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Huberman Lab

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Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving | Episode 81 2:17:37

28d ago2:17:37

2:17:37

My guest this episode is Dr. Charles Zuker, PhD, Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusi…

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Huberman Lab

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Optimize & Control Your Brain Chemistry to Improve Health & Performance | Episode 80 2:09:00

1M ago2:09:00

2:09:00

In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of …

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Huberman Lab

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Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Episode 79 2:40:46

1M ago2:40:46

2:40:46

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. …

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Huberman Lab

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The Science & Treatment of Obsessive-Compulsive Disorder (OCD) | Episode 78 2:33:35

2M ago2:33:35

2:33:35

In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I ex…

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Huberman Lab

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Ido Portal: The Science & Practice of Movement | Episode 77 2:34:37

2M ago2:34:37

2:34:37

My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, inc…

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Huberman Lab

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Improve Flexibility with Research-Supported Stretching Protocols | Episode 76 2:06:09

2M ago2:06:09

2:06:09

In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progress…

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Huberman Lab

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Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges | Episode 75 2:24:28

2M ago2:24:28

2:24:28

My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow fro…

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Huberman Lab

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The Science & Process of Healing from Grief | Episode 74 2:06:28

3M ago2:06:28

2:06:28

This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they c…

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Huberman Lab

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Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools | Episode 73 1:46:29

3M ago1:46:29

1:46:29

My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training…

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Huberman Lab

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Understand & Improve Memory Using Science-Based Tools | Episode 72 2:09:06

3M ago2:09:06

2:09:06

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repe…

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Huberman Lab

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Understanding & Controlling Aggression | Episode 71 1:30:27

3M ago1:30:27

1:30:27

This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlig…

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Huberman Lab

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Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Episode 70 2:48:29

4M ago2:48:29

2:48:29

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micron…

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Huberman Lab

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The Science & Health Benefits of Deliberate Heat Exposure | Episode 69 1:52:46

4M ago1:52:46

1:52:46

I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot…

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Huberman Lab

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Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Episode 68 2:21:03

4M ago2:21:03

2:21:03

I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to r…

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Huberman Lab

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Dr. Kyle Gillett: How to Optimize Your Hormones for Health & Vitality | Episode 67 2:58:00

4M ago2:58:00

2:58:00

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplement…

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Huberman Lab

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Using Deliberate Cold Exposure for Health and Performance | Episode 66 2:13:06

4M ago2:13:06

2:13:06

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how co…

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Huberman Lab

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Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65 3:29:17

5M ago3:29:17

3:29:17

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechan…

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Huberman Lab

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Controlling Sugar Cravings & Metabolism with Science-Based Tools | Episode 64 1:56:42

5M ago1:56:42

1:56:42

I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection b…

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Huberman Lab

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Using Salt to Optimize Mental & Physical Performance | Episode 63 2:03:07

5M ago2:03:07

2:03:07

I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in o…

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Huberman Lab

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Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Episode 62 2:11:51

5M ago2:11:51

2:11:51

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in…

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Huberman Lab

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How to Enhance Your Gut Microbiome for Brain & Overall Health | Episode 61 1:51:43

6M ago1:51:43

1:51:43

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influen…

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Huberman Lab

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Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance | Episode 60 1:50:56

6M ago1:50:56

1:50:56

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. …

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Huberman Lab

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The Science of Love, Desire and Attachment | Episode 59 2:32:06

6M ago2:32:06

2:32:06

In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subc…

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Huberman Lab

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Using Play to Rewire & Improve Your Brain | Episode 58 1:44:53

6M ago1:44:53

1:44:53

In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Ad…

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Huberman Lab

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Optimizing Workspace for Productivity, Focus, & Creativity | Episode 57 1:39:48

7M ago1:39:48

1:39:48

In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of …

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Huberman Lab

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Dr. Alia Crum: Science of Mindsets for Health & Performance | Episode 56 1:39:29

7M ago1:39:29

1:39:29

My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes wh…

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Huberman Lab

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The Science of Setting & Achieving Goals | Episode 55 1:49:35

7M ago1:49:35

1:49:35

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards t…

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Huberman Lab

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Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance | Episode 54 2:20:29

7M ago2:20:29

2:20:29

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. W…

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Huberman Lab

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LIFESPAN: The Science Behind Why We Age | Lifespan with Dr. David Sinclair | Episode 1 1:03:45

7M ago1:03:45

1:03:45

I am honored to share the first episode of the new podcast, Lifespan with Dr. David Sinclair. Dr. Sinclair is a professor of genetics at Harvard Medical School. He is also the co-director of Harvard Medical School's Paul F. Glenn Center for Biology of Aging Research. David is both a friend and a colleague, and I am delighted to have helped him in t…

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Huberman Lab

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The Science of Making & Breaking Habits | Episode 53 1:49:40

7M ago1:49:40

1:49:40

In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases…

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Huberman Lab

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Dr. David Sinclair: The Biology of Slowing & Reversing Aging | Episode 52 2:09:56

8M ago2:09:56

2:09:56

In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. In this interview, we discuss t…

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Huberman Lab

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Science of Social Bonding in Family, Friendship & Romantic Love | Episode 51 1:32:34

8M ago1:32:34

1:32:34

This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also di…

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Huberman Lab

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Dr. David Berson: Understanding Your Brain's Logic & Function | Episode 50 1:51:04

8M ago1:51:04

1:51:04

In this episode, my guest is Dr. David Berson, Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on t…

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Huberman Lab

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Erasing Fears & Traumas Based on the Modern Neuroscience of Fear | Episode 49 2:12:33

8M ago2:12:33

2:12:33

In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the part…

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Huberman Lab

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Dr. David Buss: How Humans Select & Keep Romantic Partners in Short & Long Term | Episode 48 2:12:04

9M ago2:12:04

2:12:04

In this episode, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how peopl…

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Huberman Lab

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The Science of Gratitude & How to Build a Gratitude Practice | Episode 47 1:24:20

9M ago1:24:20

1:24:20

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, inclu…

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Huberman Lab

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Time Perception & Entrainment by Dopamine, Serotonin & Hormones | Episode 46 1:13:00

9M ago1:13:00

1:13:00

In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perce…

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Huberman Lab

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Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45 1:30:02

9M ago1:30:02

1:30:02

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormo…

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Huberman Lab

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Using Your Nervous System to Enhance Your Immune System | Episode 44 1:59:09

10M ago1:59:09

1:59:09

This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in ou…

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Huberman Lab

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Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Episode 43 2:14:51

10M ago2:14:51

2:14:51

In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your …

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Huberman Lab

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Nutrients For Brain Health & Performance | Episode 42 1:39:13

10M ago1:39:13

1:39:13

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also rev…

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Huberman Lab

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Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41 2:23:55

10M ago2:23:55

2:23:55

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and re…

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Huberman Lab

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Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health | Episode 40 1:50:34

11M ago1:50:34

1:50:34

This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing …

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Huberman Lab

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Controlling Your Dopamine For Motivation, Focus & Satisfaction | Episode 39 2:15:10

11M ago2:15:10

2:15:10

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release…

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Huberman Lab

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Dr. Matthew Johnson: Psychedelics for Treating Mental Disorders | Episode 38 2:51:19

11M ago2:51:19

2:51:19

This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing …

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Huberman Lab

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ADHD & How Anyone Can Improve Their Focus | Episode 37 2:16:37

11M ago2:16:37

2:16:37

In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those withou…

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